Follow the following steps in order to complete Utthita Trikonasana -
Begin this asana from Warrior II pose by straightening your front leg and right leg.
Then slow and steadily reach the right arm just towards the front of the room by directly engaging your right thigh as you indulge.
To on your shin or ankle, drop your right hand just down. On the other hand, if you are perfectly open then do bring your right hand to the ground directly on the inside or outside the right foot. You can really feel comfortable, whichever method is easy to indulge.
As you just open your chest, the left shoulder stacks on top of the right.
While keeping your left shoulder just rooted in its socket, try to reaching slow and steadily the left fingertips directly towards the ceiling.
Then do look at with fixed eyes toward your left fingertips.
By deepening the crease in your right hip, just draw the right thigh muscles upwards.
Then microbend your right knee with lot of perfection.
Now, repeat with your left leg forward.
This particular asana perfectly emphasizes on the alignment of the head, spine, hip and thigh with lot of perfection.
This asana assist in improving stamina and perfectly maintain body weight. It largely helps to control over body and mind. It is a best asana as per local legends and yoga experts. It can also be practiced in the early morning hours and late evening hours. It is therapeutic for symptoms of menopause, stress, infertility, anxiety, flat feet, osteoporosis, neck pain and sciatica.
There are many benefits of Utthita Trikonasana. Few of them are as follows -
It strengthens the legs and back.
It opens the shoulders and chest.
It stretches the hips, groins and hamstrings.
It can assist relieve back pain.
It stretches perfectly inner thighs, chest, shoulders, calves, spine, hamstrings, and opens hips.
It Energizes, focuses and balances you.
It stimulates abdominal organs.
It relieves mental stress and physical strain.
It can help with sciatica and anxiety.
It strengthens your ankles and feet.
It strengthens your abdominals, back and neck.
It aids in digestion
Especially during pregnancy, it relieves backache.
It increases perfect mobility of your hip joints.
It increases neck mobility too.
It helps in stretching your spinal muscles.
It tones muscles of your thighs.
It stretches calf muscles and hip musculature.
It rightly increases the ability to sense the position and location and orientation and movement of the body and its parts, especially of ankles and feet.
In case, if you suffer from neck pain then do keep the head level and look straight forward while indulging in this particular asana. In case, if you suffer from low back pain then turn the back foot in just to limit force across the joint of Sacroiliac, and allow the hip to rotate inwards naturally. Those who are suffering from depression or extreme fatigue, varicose veins, psoriasis, low blood pressure, diarrhoea, eye strain, migraine and stress-related headaches do not practice this particular asana.
Beginners can practice this particular asana in a slow and steady manner. They can bring their right hand higher up on their leg or just place a solid block on the ground to under their hand. It is really significant to keep your right leg perfectly straight then bring your right hand to the ground. Directly don't rest your hand on your knee as this really creates pressure on the knee.
The variations of Utthita Trikonasana include bound triangle pose or Baddha trikonasana, bound revolved triangle pose or Baddha parivritta trikonasana, revolved triangle pose or Parivritta trikonasana, reclining triangle pose or Supta trikonasana.
In case, if you have any type of neck pain then keep the head level and look straight forward in order to perfectly indulge in Utthita Trikonasana with a lot of perfection. Do maintain space between the pelvis and the ribcage on both sides of the body. Do also focus by keeping the spine long and totally avoid scrunching your ribs into the pelvis.
Do make your active partner to just stand behind you while indulging in the perfect practice with much dedication and commitment. Do kindly request your active partner to immediately advice you whenever you do mistake and assist in correcting the posture. It is to be remembered that partnering can make this particular asana named Utthita Trikonasana that is popularly called as Extended Triangle Pose easier in order to practice. An active partner can really help you to learn all the step of Utthita Trikonasana or Extended Triangle Pose in a simple manner.
The preparatory pose of Utthita Trikonasana or Extended Triangle Pose are Vrkasana or Tree Pose and Tadasana or Mountain Pose.
The follow up poses of Utthita Trikonasana or Extended Triangle Pose are Twists, Seated Forward Bends and Standing poses.
With the arch of the left foot, line up the right heel. In order to create a variation, do try dropping the left arm over the left ear so it directly comes parallel to the ground, while perfectly keeping the shoulder just rooting into the socket with a lot of perfection. Then do slow and steadily take the entire weight out of your right hand by just hovering it above the ground.